Veggie Spotlight: Kale

This cruciferous veggie has finally joined the likes of broccoli, cauliflower, cabbage and Brussels sprouts in the NCIM spotlight! Kale is a nutrient packed superfood very high in beta carotene, vitamins C & K and is rich in calcium. Along with the other cruciferous vegetables, kale contains sulforaphane which has potent anti-cancer properties and indole-3-carbinol which blocks the growth of cancer cells.

There are several different varities of kale: Curly leafed, Plain leafed, Leaf & Spear (a cross between the two), Rape kale, Dinosaur kale & Jersey kale. Harvested later than most crops, kale becomes sweeter once exposed to a frost. It can be steamed, sauteed, baked, braised, boiled, stir-fried, juiced or served raw.

A great way to introduce kale into your kitchen is with kale chips! A great way to satisfy snack cravings when curling up on the couch with a movie… and much better for you than popcorn! Check out this recipe for Baked Kale Chips from Nom Nom Paleo.

To make kale chips, there are a few key points to keep in mind:

Here’s what you need to make your own chips:

Here’s what to do:

Preheat the oven to 350°F. Then, remove the leaves from the stems and wash the leaves well in a few changes of water. (The stuff I buy from the farmer’s market is often dirty. I don’t know about you, but I find that chips taste better sans dirt.)

Then, in small batches, spin the leaves dry in a salad spinner.

Toss the dry leaves with avocado oil and use your hands to distribute the oil evenly.

Then, line a baking sheet with parchment paper and lay some of the leaves on top in a single layer.

Make sure the leaves are all flat and not folded over or they won’t crisp properly.

Pop the tray in the oven, and after just 12 minutes, the chips’ll be done! (Set your timer and keep an eye on the kale, ‘cause if the chips burns, they’ll be bitter — and so will you.)

Once the kale’s out of the oven, season the chips with some fleur de sel or your favorite seasoning salt.

Eat ‘em up!